What is too fast?

[Wavy-chick28]

I have been a bit all over the place running as we went away last weekend and it rained and rained and rained but luckily we had booked a beautiful apartment overlooking the harbour at Cowes. We had been coming to the IOW music festival but as it was cancelled a second time we thought the break from monotony would do us good even in the rain!

I had a lovely run along by the sea and back through the town to pick up breakfast not my usual oats and fruit but cake !!! Well you have to have some joy.

Well my question is what is too fast I’m breathing fine and even if it’s a bit hilly I think I slow and breathe deeper but from my Strava I always seem to be trending faster? This morning I thought not fast!! But still could not slow is this because this is my natural pace even trying hard this morning the average was 6.50/km will this prevent me moving further on in distance running?

[Instructor57 Graduate]

If you are running at a conversational pace then it's a good pace for you !It's always worth slowing down though if you are increasing the distance .

ie a slower pace for 10k then for 5K

[Wavy-chick28 Graduate in reply to Instructor57]

Thanks I will have to try harder to slow down!

[John_W Graduate]

If your breathing is 'fine' (and by fine, you should feel comfortable throughout and not strained at any point) then that really is .... errr .... fine.

You're getting faster cos you're getting fitter, hence the trending faster thing on Strava.

And no, it will not prevent you moving your distance along, but just be cautious about it. Increase the distance of just one of your runs per week, by a few minutes each week and you should be ... err .... fine 👍😎

[Wavy-chick28 Graduate]

Thanks John! Yes I’m hoping to start moving the runs on so will start with a few minutes and try to be slower 🐌

[Ian5K Graduate]

Do you have the audio cues set on Strava? I find these help, set to announce stats at half-kilometre intervals. It announces my previous pace so I’m aiming for negative splits which basically means the early segments are run below my natural pace and the final ones exceed my natural pace, so I’m confident there’s plenty of oomph left in the tank at the end.

If you have long uphills on your route, obviously you’ll have to adjust a bit for them.

If you’re aiming to increase distance, by 10% per week, say, or after every three runs, it’s better to run under your natural pace all the way. In time, your natural pace will improve (increase) with gained fitness.

[Wavy-chick28 Graduate in reply to Ian5K]

I only use Strava to record my route I think I’m going to have to upgrade, had heard to increase by 10% each week on a longer run. I do go up some hilly paths but always finish with a sprint so do have something left in the tank! Just don’t want to injure myself as it’s early days in my running journey.

[Ian5K Graduate in reply to Wavy-chick28]

I only use the free Strava version. The audio cues can be activated once you set to record but before you press Start Run. The menu is the gear wheel symbol, top right on the screen, look for audio cues. 🙂

[Wavy-chick28 Graduate in reply to Ian5K]

Oh yeah! Thanks for that I shall have a play!

[Hidden in reply to Ian5K]

Brilliant. I never knew that. I will give it a go. Cheers for the info.👍

[tmbtrain Graduate]

Great view from the apartment, it looks like a lovely place for a break. Shame about the festival but at least you got to run by the sea anyhow 😀 Those clouds though, look like they're going to burst any minute! You must be a naturally speedy runner, have you got any plans for a 5k or park run?

[Wavy-chick28 Graduate in reply to tmbtrain]

Yes hoping to do park run when it’s back and possibly the Santa run for the hospice in December 🧑‍🎄 I’ve had a look at the slow running Japanese man I will try to slow 🤣 as I do want to increase but I think slowly is the answer.

[tmbtrain Graduate in reply to Wavy-chick28]

The plans sound great 👍I watched that guy recently too 😄

[drun]

In the FAQ's in the pinned posts you'll find a link to the post "How fast should I be"

healthunlocked.com/couchto5...

[Wavy-chick28 Graduate in reply to drun]

Thanks ! Lots of good reading

[nowster Graduate]

I stopped my (short) run this morning early because I felt I was overexerting myself. When I got back home, I realised I was too fast and had set a new PB for the mile. I hadn't intended to run fast!

Too fast is where you feel things aren't comfortable any more: your breathing's getting harder and your leg muscles are starting to hurt. Things like that.

[Wavy-chick28 Graduate]

Mmmm yes perhaps I am pushing myself it’s a habit definitely going to try a bit more to slow